Hamstring Roll-out

Preparation

Lay on your back with your feet flexed on top of the ball. Place your hands palms down by your hips. Pull your back to the floor by engaging your TVA (think of drawing your skin away from your waistband).

Execution

Keep your hips on the floor and roll the ball away from you without moving your hips or letting your back come off the floor. Roll the ball back towards you, with your feet pressing into the ball to engage the hamstrings.